Antioxidants

This is one of my absolute favorite dishes of all time. It’s hot and comforting, yet refreshing and energizing. You almost can’t place the cuisine – is it Mediterranean with the sun-dried tomatoes and lemon zest? Is it Southeast Asian with it’s coconut, garlic, ginger combo? Is it Indian in it’s curry-like beginnings? I think that’s what makes this dish wholesome year-round: sun-dried tomatoes and lemon zest evoke the end of summer, and the garlic-ginger-coconut milk warmth evokes the height of winter. So get to it – anytime is a perfect time for this creamy bowl of goodness. The trick here is two-fold: sweating the onions slowly without oil in a bit of broth to get a rich base, and then toasting the chickpeas before adding the coconut milk to get a nice texture from the beans. Don’t skimp on the ginger powder and extra lemon at the end – it’s what really makes this dish zing!

Heat a large dutch oven or deep sauté pan over medium heat and then add onions, a tablespoon of broth, and a good pinch of salt. Let the onions sweat for about 10 minutes or until translucent, adding a few tablespoons of broth at a time to prevent sticking. Once soft, add the garlic and ginger and let cook for 1 minute. Add the sun-dried tomatoes, lemon zest and chili flakes. Let cook for another minute or so.

Next, add the chickpeas and stir to coat in the tomato mixture. Turn up the heat slightly and toast the chickpeas a bit, 3-5 minutes. Keep an eye on them though so they don't scorch; you just want them to have a little color. Use a tablespoon of broth if needed to prevent sticking.

Once the chickpeas are heated through, turn the heat down slightly and start to add the spinach, a handful at a time. Note: If using baby spinach you can add it as is. If you are using regular spinach, you will need to chop or tear it up a bit.

Once the first bunch of spinach has started to wilt, add in the next handful. Continue until all of the spinach has been added.

To finish the dish, add the coconut milk and bring to a simmer. Stir to combine and then add the ground ginger and a bit of the reserved lemon juice. Taste for seasoning. Add more lemon juice, salt and/or pepper as needed.

Once everything has heated through, serve immediately. (The spinach will start to lose its color and it won't look as nice.) Serve over sweet potato, brown rice, or any grain of your choice. Garnish each plate with cilantro and enjoy!

Notes

* - Soak dried tomatoes in water for 15 minutes to plump them up. Alternatively, if using sun-dried tomatoes stored in oil, simply drain, rinse and pat dry tomatoes.

** - 2 cups cooked chickpeas or 1 can (15oz)

*** - You can you light or full-fat coconut milk. The former is lower in fat and will give you a broth-type consistency while the latter has more fat but will also be more creamy.

Homemade pho. YES! This is one of those recipes that is so easy to make. Just chop everything up and stick it in a pot for an hour. Voila! Nearly a gallon of homemade pho stock, ready to use whenever you’ve got a craving for something warm and cozy.Yes this stock uses a lot of ingredients, but the majority of them are probably already staples in your fridge or pantry.The best thing about this pho is that it is SO healthy. It has all the warming spices that fight inflammation to keep you healthy through the winter AND there’s no oil in this recipe! If you want to add some protein, try my Smoky Baked Tofu sliced on top.Stay warm friends!

If you’re participating in our GIVEAWAY this month, don’t forget to follow us and like this post on Facebook and Instagram!

Place ALL ingredients into a large stockpot. Bring to a boil then lower heat to a simmer.

Allow to simmer uncovered for 1 to 1 1/2 hours.To avoid added bitterness to the stock, be sure to remove the citrus halfway through the cooking process.

Remove from heat and allow to cool for 15 to 20 minutes. Place a fine mesh strainer over a medium bowl (or use a strainer lined with cheesecloth). Pour the stock into the strainer, allowing the liquid to pour through.

The stock should be dark and golden in color. If it's not then return to stock pot and reduce for longer to concentrate the flavors. Taste for salt.

If not using the stock immediately, quickly chill, then store in the refrigerator or freeze until ready to use in an airtight container.

Every day this week, we are posting TWO recipes for your Thanksgiving pleasure. Adding just ONE completely plant-based dish to your Thanksgiving spread is a welcome reprieve on this day of indulgence, and your body will thank you!

Now both of these dishes are my favorites. The kale salad I eat year round, usually plain with just avocado and lemon juice massaged into the kale and seasoned with salt and pepper. It is a staple in our household and we usually make a large batch every week as not only it highly alkaline and filled with wonderful antioxidants – but it tastes so rich and indulgent and fresh. Every now and then I like to jazz it up with some kind of onion – leek, scallion, or red, something crunchy like nuts or seeds, and something sweet like apple or tomato – so feel free to fancy this humble salad up for your Thanksgiving table.
The soup is something I’ve made variations of in the past. Every fall I whip up a pumpkin, squash, or carrot soup using coconut milk, nutmeg and cayenne. Recently however, I attended a vegan popup dinner here in Dallas hosted by Lauren of Three Twelve Co. and Lala’s Cakes – and she featured a butternut squash soup like I’d never tasted before. It had this tanginess that perfectly balanced out the sweet and savory – a flavor profile that was surely missing from my past dabbles in squash soup. Turns out, Lauren had used green apple puree to add that wonderful twang and to thicken the soup.
This is my version of that incredible soup, and I truly hope you enjoy it!

In a large pot over medium heat, add the olive oil and onion and sweat for ten minutes.

In the meantime, peel and dice the butternut squash, removing the seeds with a spoon.

Add the garlic to the pot and toss to coat until fragrant.

Add 1/2 cup of water and the butternut squash. Cover and cook for 15 minutes.

In the meantime, peel and chop the green apple then set aside.

In a separate small pan, heat up a little olive oil over medium-high heat. Dice the sliced of bread into 1/2-inch cubes and added them to the pan. Dust with garlic and cayenne and toss several times in the pan to coat the bread evenly. Let toast on all sides for a few minutes until charred, then remove from heat and set aside.

Add the apple, nutmeg, cayenne, and salt to the butternut mixture, and cook for a few minutes until apples and squash are tender.

Add the coconut cream and then use a handheld blender or place everything in a high-speed blender to puree the entire mixture until smooth.

Bring mixture to a simmer for a few moments then check for seasoning. Add the remaining half cup of water to thin out the soup as desired. Serve piping hot with garlic cayenne croutons.

Notes

Butternut squash can be found at almost any grocery store in the fall and winter time. I have not tried this recipe with other squashes, but my guess would be that the structure of butternut lends itself well to a creamier soup that its stringier counterparts such as acorn, spaghetti, or pumpkin.

Wash kale and pat dry. Rip leaves from stems and then tear leaves into bite-sized pieces. Place into a large bowl and discard stems (or use later in a green juice).

Halve and pit avocado, then scoop out the meat and add it to the bowl.

Add the juice of one lemon to the bowl.

Using your hands, massage the avocado and lemon juice into the kale leaves, squeezing and twisting to coat each leaf evenly with the lemon avocado mixture.

When done, the leaves should turn a dark green and glisten with the avocado fat and be quite tender when chewed.

Season with salt and pepper, to taste.

Notes

In the picture, I have stood two thinly sliced zucchini pieces on end to create a "bowl" in which to place the salad. This is purely for display purposes and completely optional. I've added sauteed leek, fresh cherry tomato, radish and a spice and seed blend to the salad.

This salad can be jazzed up in any way you see fit - I've added with apples and pecans, with quinoa, plain, with onions and tomatoes. Choose toppings you love.

Truth be told, I was a little hesitant about an online cooking course until I did my research into the instructors and the platform Rouxbe uses for eLearning. The set up is incredibly efficient and well-organized with a refined, sleek design that allows you to learn quickly and in-depth about everything from how to properly boil, parboil, blanch, and sweat veggies, to how to create your own pasta or gluten-free menu. I love that they provide not only hard-to-find articles and incredibly detailed instructional videos, but also ample time and space to interact with instructors, fellow students, and professional industry heavyweights who do live events with presentations and a thorough Q&A.

Of course, there’s also a lot of cooking! Our very first assignment was to create our personal “Go-to Dish” in which we provide images of its set-up, process, and final result. Following that we created a Avocado, Kale, and Radish salad in which we learned how fats and acids can affect cruciferous vegetables. Most recently, we did an entire “Kitchen Re-Set” that had us clean out and organize our fridge and pantry; something that was super cool to do. I can’t wait to post about it later this week!

For my go-to dish, I made my Spicy Summer Rolls which I make at least once a week with variations; in fact, this is probably my most-requested recipe from friends and family that follow me on Instagram. Minus the chopping of the veggies, this recipe probably takes me about 3 minutes to put together. How’s that for quick and easy!

All in all, I am super excited about the path ahead and can’t rave enough about Rouxbe’s Plant-Based Cooking Course. I highly recommend checking out their Free Trial (which includes all manner of cooking, not just plant-based), if you’re interested.

Also I’d love to see pictures of what you’re cooking up that’s plant-based, whether it’s from my site or not. Use the hashtag #spiritplate on Instagram to show me what you’ve made!

Happy Memorial Day to all my U.S. folks – have a wonderful weekend and happy cooking!

Spicy Summer Rolls

2014-05-25 10:07:49

Serves 2

Super fresh and nutrient-rich lunch or snack roll in under ten minutes!

Place one rice paper sheet on a wide flat plate. Fill plate with hot water, allowing it to flow over and under the paper, which will immediately begin to soften.

Gently massage and move the rice paper around in the water, careful not to cause any wrinkles or folds.

Once paper is fully softened and pliable, drain all the water by carefully tilting the plate whilst anchoring the paper with your thumbs. The paper wrap is now ready to fill.

Working quickly, layer the next six ingredients onto the paper, about halfway between the center and the edge closest to you. Place the leafy greens down first and everything else on top. (You can pack in as much or as little filling as you'd like for a thicker or thinner roll.)

Sprinkle some ginger, red pepper, and sesame seeds on top with a squeeze of lime. Place a few leafy greens on top to cover your fillings. This will ensure a smooth surface for your roll and will prevent the harder incredients like the carrots from poking out of the paper and creating holes.

Roll the wrap up burrito-style, folding the edge closest to you up over the filling, then folding in the left and right ends, and finally rolling the whole thing tightly away from you. It is essential that you roll the paper as tight as possible to ensure a sturdy roll that won't fall apart when you take a bite.

Repeat all previous steps with the next three sheets of rice paper.

Mix together aminos/soy sauce with hot sauce in a small dipping bowl.

Enjoy your rolls chilled, dipping them in the spicy sauce!

Notes

You can replace any or all of the filling ingredients with your choice of veggies. I recommend that the first layer be soft greens to create a roll with a smooth surface, and ensure no ingredients poke out of it and create holes. I also love the avocado for added creaminess.

I've tried this roll Tex-Mex style with beans and salsa as well as Mediterranean style with hummus and olives - they are all awesome, though this is by far my favorite version.

Have all your ingredients ready to go. If you don't work fast enough, the rice paper will begin to dry out and go very tacky and sticky, ripping when you attempt to roll it.

Add a teaspoon of nut or seed butter to your dipping sauce for a twist!

On Wednesday, I woke up and decided I needed to do a juice cleanse. That’s just the type of person I am. Today is the day! I said, and got started. It’s funny because for all my pseudo-preachy health-nuttiness, I haven’t actually done a cleanse before, despite it being all the rage in the health and nutrition community. Oh, I’ve had juices. I’ve had several juices in one day – all homemade. But I’ve never done a cleanse. The discipline and time it requires is daunting and I just felt too overwhelmed to try it. I guess you reach a point where you just throw your hands up, and say “Darn it all, I’m gonna do it!” Of course, I know my own faults. Three days of juicing was downright intimidating. Baby steps, I say. How about starting off with one day? A One-Day Juice Cleanse to give my digestive system a break and learn the ins-and-outs was perfect. Anyone can do it, I thought, even me! So, I decided to start the day off right. I put on the kettle. Downed a glass of water and did my morning yoga stretches. I made myself some mint tea and began: I wrote down exactly what I wanted to consume, listing produce I already had (incidentally, I had gone grocery shopping the afternoon before) on our ever-efficient white board that we’ve conveniently placed between the kitchen (my office) and living room (Aly’s office). My logic as to what juice to have and when was simple. I wanted a filling, generally healthy juice to get started. I always have a rather large breakfast and I wanted to feel satiated. The apples and kale provided this easily, along with the water content of the romaine and cucumber.

Add ingredients to juicer in the order listed. Alternating fibrous greens with fruit gives the juicer a break and washes through any green debris.

Notes

Swap out parsley for any other herb (cilantro, basil, dill) for an alternate palette.

beta

calories

701

fat

6g

protein

33g

carbs

160g

more

SPIRITPLATE http://spiritplate.com/

This one tasted like herby apple juice, just about how you’d expect a pretty standard green juice to taste. Of course, Ari kept trying to steal all my parsley. Then I wanted to include a lemon-turmeric-cayenne concoction for mid-day to clean my digestive system. I’ve noticed a LOT of bloating and heartburn recently and haven’t been able to pinpoint what’s causing it. I figure something to clear my stomach and intestines could be nothing but helpful.

Spicy Lemon Detox Tea

2014-04-15 08:42:40

Serves 1

This alkaline juice is great for digestive detox; the lemon, aloe vera, cayenne, and turmeric all have antibacterial, antisceptic properties.

Juice and add a pinky-sized knob of ginger or add an 1/8 teaspoon of ginger powder for more spice!

beta

calories

322

fat

1g

protein

2g

carbs

78g

more

SPIRITPLATE http://spiritplate.com/

This one I absolutely loved. Spicy? Check. Sour? Check. Warming me down to my very bones? Double check! For dinner, I wanted to include the only fat of the day in the form of nut milk. Rather than juicing this one, I simply soaked some cashews at the beginning of the day, drained them, added some fresh filtered water and blended them with the remaining ingredients.

Juice first 6 ingredients alternating between greens and the other veggies.

Add chili and black pepper to juice and stir.

Add a couple ice cubes to chill.

Notes

Add carrot and/or bell pepper for a heartier juice.

beta

calories

496

fat

5g

protein

38g

carbs

99g

more

SPIRITPLATE http://spiritplate.com/

So basically I gave myself about two and a half hours between each juice. The Hulk, followed by the Bloody Berry, the Sweet Lemon Detox Tea, the Secret Garden Juice, and finally the Spiced Cashew Milk. I felt slightly hungry throughout the day, I think mostly because I didn’t feel I had eaten because I hadn’t chewed anything, but my energy was great! In fact I couldn’t fall asleep right away at night and ended up working an hour later than usual. The next day I experienced some detox symptoms, including a headache. I’ve noticed that since then, I haven’t experienced any bloating or heartburn at all and I’m craving a lot more raw foods. Overall, I feel great!

Ultimately, what I learned was this:

MAKE RULES, THEN FOLLOW THEM. My rule was that I would only consume raw organic fruits, vegetables, nuts, seeds, and spices. No added salt or sugar, nothing processed, no caffeine or alcohol, and no grains or legumes. Whether they were juices, blended into a smoothie, or eaten solid wasn’t as important to me as flushing my system with raw produce. It is very easy to give up and give in to cravings, or bending the rules slightly to create a more comfortable experience. Be conscious and know what your body and mind’s limits are. Make your rules and goals attainable and then stick to them.

BE PREPARED. Plan out what and how much you’ll need for each juice and do your grocery shopping before hand. Always, always buy organic. I highly recommend mason jars to carry your juices throughout the day – their airtight lids keep them from leaking, and as they are made of glass, they do not contain the BPA toxin used to make plastic. Know that cleaning your juicer is probably the most annoying thing EVER and you’ll probably want to chuck it across the room by the end of your cleanse 😉 If you are doing a 3-day cleanse, I recommend starting on Saturday morning after prepping Friday night. This allows you Saturday, Sunday, and Monday (having prepped the night before) to do your cleanse.

MAKE ENOUGH. If you are doing it right, you should be consuming about 16-32 ounces per juice. If you don’t make enough, you will be hungry throughout the day as you aren’t getting enough calories. I split my first morning juice with Aly, thinking 12 oz. each would be enough. Within an hour, we were both hungry again and eagerly looking forward to the next juice.

LISTEN TO YOUR BODY. While I had a lot of energy mentally, I also felt slightly out of breath and knew I couldn’t do heavy exercise. I did however feel the need to stretch and keep moving throughout the day. Everyone responds differently. If you feel you need solid food, eat solid food, but keeping with the same ingredients you would’ve juiced anyway.

DRINK LOTS OF WATER. You’ll be surprised how thirsty you get, despite drinking fluids all day. Drink at least a glass of water in between each juice or smoothie.

ALLOW YOURSELF TO REST. I already eat fairly clean, about 60% raw, and vegan and I still had detox symptoms in the form of a massive headache and a constant need to go to the bathroom the next day. Some people feel no detox symptoms, whilst others experience wildly uncomfortable ones. Be ready and flexible for these sensations.

BE MINDFUL. Focus on your body, your mindset. Keep a journal if need be. Meditate. Be mindful of how you feel, what you’re consuming, and how it came to be. Your spiritual and mental state of being as you cleanse is just as important as your body’s.

I hear it all the time: “I want to eat healthier but I just don’t have the time! And I can’t give up snacking! And I get confused – is non-fat, low-fat, full-fat, low-carb, high-carb, carb-cycling, high-protein, low-protein, good for you?!”

Here’s my philosophy: if it was made with dirt, water, and sunshine, just the way Mama Nature intended – it’s good for you! Sometimes we get so caught up in calorie counting and label reading we forget that Earth’s bounty is perfectly constructedto sustain human life. We are in a symbiotic relationship and a box, can, or tin shouldn’t necessarily get in the way. In between meals we tend to reach for that canned energy drink or packaged energy bar at convenience stores and vending machines, both of which are 99.9% of the time highly-laden with chemicals and toxins our body should never even come into contact with!

Snacking is perfectly healthy and keeps our metabolism going, but we usually snack because 1) we’re spacing our meals too far apart and are hungry, 2) we are in fact thirsty and simply need to drink more water, or, more often than not, 3) we like to simply munch mindlessly on something, whilst focusing on a given task. So why use snack time to fill our bodies with detrimental toxins and caffeine crashes that leave us feeling burnt out? Why not use it to build a healthier body – one that can rebuild itself more efficiently, function at top speed and vitality, and keep us energized throughout the day?

Reach, instead, for clean snacks that take little or no time to prepare, are essentially Earth to Table, and are very handy on the go to not only boost our energy, but keep us feeling full until the next meal. Here are some of my favorites:

Almond Butter Stuffed Dates

Homemade almond butter. Pitted Medjool Dates. Sweet and salty, the perfect mixture of carb, protein, and fat. These guys are like candy, so ooey gooey and decadent! It’s hard to resist; I can usually have an ungodly amount in one sitting! I also love that they don’t need to be refrigerated, just pack a few in a small bag or container and you’re set! For almond butter: toss almonds in a food processor or high-speed blender with a pinch of sea salt. Blend away until it goes from crumbled to powdery, the oils are released and the almonds start to clump back together. Add agave or honey for sweetness. Scrape down the sides with a spatula, and keep blending until a desired consistency is reached. Store in an airtight jar in the fridge.

Fruit and Veggie Sticks and Dip

Perhaps the most popular snack at fast food restaurants, cafes, and gas stations: it’s so simple! Just slice up apples, pears, carrots, celery – any firm, starchy fruit or veggie, and bag them. Ditch fatty and chemical laden ranch dressing or sugar-filled flavored yogurt for a healthy alternative: nut butter, tahini (essentially sesame seed butter, now widely available at any grocery store), hummus, or guacamole. My favorite is tahini mixed with agave and lime juice. Don’t have a sweet tooth? Try Aly’s favorite: slice up a tart raw green mango and dip into a cayenne-salt mixture.

Agua Fresca

If you’re not an avid water drinker like me, try an agua fresca. It’s essentially chia water – regular water, coconut water, or home squeezed juice with chia seeds. Be sure to soak your chia seeds first – about a 1/4 cup of filtered water to 1 Tbsp chia seeds. Then add your base liquid. Try lemon, cucumbers, mint, or basil to flavor it. A friend of mine uses rose water! If you’re trying to kick your soda addiction, use a SodaStream to carbonate it or add a carbonated water beverage like La Croix to the mix. Make ahead, bottle, and refrigerate for a grab-and-go beverage!

Protein-Packed Powerballs

I don’t think I need to harp on about how amazing Powerballs are. I can go for hours on just two Powerballs. Try our recipe here.

Chips

Kale, Sweet Potato, Brussel Sprouts, Pear, or Apple Chips – Add some cayenne or cinnamon, and pop them in the dehydrator or oven on the lowest setting – between 190°F and 220°F for two-three hours flipping them over once half way through. Turn the oven off and let the chips sit in the oven as it cools – approximately another hour. Store in an airtight container to maintain their crispness.

Green Smoothie

A liquid, a green, and a fruit. That’s all you need. Add a spoonful of chia, flax, or hemp seeds for extra protein. Here’s one of my favorites: 1 cup nut milk, 1 banana, 1 scoop protein powder, two heaping handfuls of spinach or kale, 1/4 beet (red or golden), and two large handfuls frozen berries. (If you’re using fresh berries, just add a few cubes of ice on top.) Add to blender in order listed and blend away until smooth! Fill up your to-go cup or mason jar for a speedy breakfast or pre-lunch snack.

Bananas

It doesn’t get more fast food than this. Toss a couple bananas in your bag and head out the door. Bananas also function really well as a mono-meal – have 4-6 for a filling meal or 2-3 for a mid-day snack to hold you over. Not a banana fan? Any fruit with thicker skin will do!

Power Trail Mix

Substitute cacao nibs or carob for chocolate chips, add coconut shavings, pumpkin and sunflower seeds, nuts, dried fruit, etc. for a truly powerful mix. I love to add this to my granola or oats with hemp milk in the morning for an energizing breakfast.

Mixed Berry Jar

Super simple! Just layer a mason jar with fresh organic blueberries, strawberries, raspberries, and blackberries. Make sure they’re washed and patted dry to prevent sogginess. Throw the jar in your bag to enjoy anytime throughout the day.

These are just my favorites. There are plenty of other clean, wholesome foods you can snack on throughout the day. I’d love to hear from you! What are your favorite go-to snacks? Comment below!

Sometimes it’s okay to be a little naughty. It’s okay to eat a piece of candy. Or two. Or twenty. Ahem.

I could do without the guilty pity-party that follows, though. I just sit there woefully holding my belly with a grimace with Aly looking at me sans-sympathy like, “Shouldna done that!”

Wouldn’t it be amazing if candy were guilt-free and healthy, without sacrificing flavor?!

If you’re a fan of Almond Joy, Mounds, Bounty, or Raffaelo by Ferrero, you’re going to L-O-V-E these Coconut Macaroons! They’re sweet, chewy, vanillay, coconutty, and just plain nutty!

Can you believe these little guys have no added sugar? They’re a low glycemic snack and are full of good fats, calcium, and iron. The coconut provides electrolytes and keeps you feeling full – a great snack for kids and adults!

Oooh I can’t wait to try variations! What about orange zest and dark chocolate? Strawberry macadamia? German chocolate with pecans? OOH! Coconut lime with cashews. Yesssssss.

Preheat oven to 190°F. Yes, you read that right! We're going to dehydrate the macaroons instead of truly baking them. Line a baking sheet with parchment and set aside.

In a bowl, mix together dry ingredients and set aside. In another bowl, whisk together wet ingredients until throughly incorporated. (Separation is normal!)

Add wet ingredients to dry and use hands to mix well - yay for finger-licking!

Use a rounded measuring spoon - I prefer the Tablespoon size - to scoop up enough mixture to fill it. Use your fingers to pack it in, creating a dense macaroon. Turn the spoon upside down and tap it lightly to release the macaroon into your hand. Place flat side down on parchment lined baking sheet.

Repeat with the rest of the mixture, continuing to create mounds and gently placing them on the baking sheet until the entire mixture is used up.

Bake in the oven for 50 minutes. Keep an eye on it in the last ten minutes to prevent toasting. You may need to take off or add on a few minutes according to your oven.

As tempting as it may seem, do not touch macaroons until thoroughly cooled! They will be very delicate whilst warm and need to set up.

Once macaroons are cooled, melt chocolate in the microwave or double boiler, stirring frequently to prevent burning. Dip flat bottoms into melted chocolate, shaking off the excess, and set on parchment sheet curved side down. Place in fridge to set up the chocolate. Serve chilled!

Notes

Store in refrigerator for up to two weeks.

Substitutions are your friend! Don't like agave? Use honey. Don't like almonds? Pick another nut. Not a dark chocolate fan? Add mint extract to take the edge off or try a plant-based milk or white chocolate, peanut butter, or butterscotch.